Proprioceptive neuromuscular facilitation (PNF) or post-isometric relaxation (PIR) Frog pose: Use abductors to push knees down. Use glutes to push hips forward. Pissing dog: Keep hips parallel. Stretch leg forward for more advanced middle split (same activation as frog pose).
Squat position Lateral squat hold Cossack squat Butterfly stretch Frog stretch Lying tucked half split Lateral leg raises Hip circles Figure 4
Downward-facing dog, kick one leg out, hold, bring forward on exhale, put down between hands for deep lunge, ...
Pull, push, squat and hinge Full range of motion Mobility Supinated v pronated
Rows: Standing position, lean forward ~30-40deg, squeeze shoulders Chest press: On bench, hands on top of elbows Shoulder press: Standing, hands on top of elbows, maintain posture, do not push head back Supinated biceps curls: Standing, alternate arms Tricep extension: Standing, one dumbbell above head 8-12 reps per exercise, 3 sets, rest 60secs between sets, move on to next exercise
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